WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 14.4.2020 Workout

    Juoksuvetoja & loikkia
    Kävele 5 minuuttia, hölkkää 5 minuuttia + venytykset etureidelle, pohkeille, takareisille.

    10 x 20m veto, palauttele välissä 1:30 - 2:00.

    7 x viisloikka, palauttele välissä 1:30 - 2:00.

    (Lähtee kahden jalan ponnistuksella josta vuoro jaloinen loput loikat)

    Loppu verkka 10 min kävelyä/hölkkää.

  • Streching, abbs and push ups Workout

    Streching, abbs and push ups

  • 3min on / 1 min off Amrap Workout

    7 rounds amrap, 3 min work / 1min rest (28min)

    3 Ring muscle ups
    6 DB over burpee
    12 alt. DB snatch @ 22.5kg/15kg

    Continue every round from where ended the last.

  • A. Back Squat Workout

    E2.5MOM x 5

    15 Back Squats

  • Box P 14-04-2020 Workout

    STRENGTH
    Split Jerks: 7 x 2 @80%, every 90s.
    - Take 4 sets to build to work weight.
    - Goal: 7 working sets with great footwork, lockout and leg drive.

    CONDITIONING
    "Heart Breaker"
    AMRAP 8:
    15 Push Press (115, 75)
    15 SDHP (115, 75)
    - Goal: Tough but sustainable pace for 8 minutes, big sets on the SHDP and UB on the Push Press.

    EXTRA CREDIT
    Supported 1-Arm DB Rows: 4 x 8-10 each. Rest 60s.

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • [hatch] Back squat, week 12, day 1 Strength

    5x65%
    5x70%
    5x75%

  • [hatch] Front squat, week 12, day 1 Strength

    5x60%
    5x70%
    5x75%
    5x75%

  • Nanorosso 10.04.20 Workout

    United in movement
    Wod 4
    Amrap 9
    30-20-10
    Dumbell cej 22.5kg- butterfly sit up
    A seguire
    30 -20-10
    Dumbell snatch-butterfly sit up

  • Nanorosso 09.04.20 Workout

    United in movement
    Wod 2
    Amrap 12
    80 salti sopra il dumbell
    60 air squat
    40 push press dumbell 22.5 kg

  • Outdoor WOD 2. Annen rappustreenit Workout

    3-5 kierrosta, 20 toistoa jokaista liikettä:

    *sivuaskellus + polven nosto / jalka
    *dippi
    *kyykkyhyppy
    *etunojapunnerrus
    *jalkojen nosto istuen
    *kulmasoutu TAI leuanveto

    Sivuaskellus + polven nosto

    Dippi

    Kyykkyhyppy

    Etunojapunnerrus

    Jalkojen nosto istuen

    Kulmasoutu